Just Breathe…
This is an odd issue to write about but often those health aspects we take for granted are the most important.
In my experience there are many amongst us who fail to breathe. Yes I am of course exaggerating a tad, for they aren't keeling over with blue lips or even short of breath. However when listening to their lungs I often have to check whether my hearing or the stethoscope is functioning.
The lowest part of the lungs can be heard complaining of a deprivation to fully inflate. Sadly it is my failing to take a few minutes to explain that shrugging the shoulders isn't taking a deep breath. But why ought I be concerned? What is the worry.
Well just as the epic scene of Al Paccino on Any Given Sunday was urging that success was in finding the small distances, likewise missing daily opportunities can be painted of the same significance. Breathing fully and completely is a easy win. Okay, let me elaborate further.
Happy cells, happy body
What are the benefits of oxygen? Simply put, oxygen is the elixir of life. Our body consists of the miracle cells of life. Without oxygen our cells die. An impeded supply of oxygen has the same effect as lack of water or sunlight to a plant. Such stricken cells are likewise denied good functioning health and eventually wither and die. Conversely a good oxygen supply to our cells allows them to function at capacity and flourish. Happy cells translate to happy organs and we, as the sum of our parts, benefit.
This is the first consideration. Breathing however is more than just about inspired oxygen. The actual act itself has other proven benefits. Some of these are outlined below.
Stress Reduction
We have all experienced this aspect. Just breathe and calm down. Controlled breathing exercises including slow deep breathing, has been proven to significantly lower the stress hormone, cortisol, in the body. It has also been shown to activate the parasympathetic nervous system. This is the yang to the ying of the “fight and flight” sympathetic autonomic response. Hence, blood pressure drops, the heart rate slows and a state of calm follows.
Cardiovascular Health
Following the above it comes as no surprise that deep breathing exercises can lower blood pressure and improve cardiovascular function. So next time a Doctor advises you to reduce stress in your life, don't simply sigh, but breathe deeply and slowly whilst doing so. Who knows it might even reduce your tablet load and the maracas feeling in your innards after swallowing your morning regime.
Respiratory Function
I am convinced that a significant percentage of those diagnosed with Asthma could be clinically improved with simple breathing lessons. Evidence does indeed indicate this. Reports have established that the regular practice of this can increase lung capacity and improve respiratory muscle strength. In particular, studies indicate that techniques like pursed-lip breathing can improve airflow and reduce symptoms for those with chronic respiratory conditions.
Mental Clarity, Focus and Emotional Stability
Brain cells are known to be very sensitive. Improved cellular function results from an increased oxygen supply. Hence deep breathing exercises have been shown in one study to increase oxygen flow to the brain with a resultant enhancement in cognitive function, focus, and memory.
Mindful breathing has been examined and shown to help stabilise emotions, and diminish feelings of anxiety and depression. Thus in times of heightened stress, controlled and deeper breathing lends to greater resilience in the face of adversity.
Pain
Pain Management research has demonstrated that deep breathing can help stimulate the release of endorphins in our nervous system and hence reduce the perception of pain.
When in pain, don't just pop a paracetamol, try relaxation techniques, breathing slowly and deeply. This is especially useful for those in chronic pain. Furthermore many a pregnant woman will attest to breathing exercises reducing child birth pains.
Others..
The other benefits of breathing exercises include improving digestive function and even an improved immune system.
So all in all, good health can be augmented by the basics of full, deep and slow breathing. It is not always a given as to how to achieve this. In the next piece to follow this will be explored further.
In the meantime, enough jaw jaw, just relax and breathe.
If you would like to see one of our genius doctors at London Harley Street Practice to check your breathing and lung function please click here to make an appointment. Alternatively we also offer specific health check for the cardiorespiratory system (Vitals health check).